Sleep is one of the most essential parts of our lives. It is as vital for health as eating well and exercising regularly. A good night’s sleep is not only about feeling rested, it impacts your brain, body, mood, and overall well-being.
Poor sleep can reduce cognitive function, weaken immunity, increase the risk of heart disease, obesity, diabetes, and affect mental health, as per Harvard Health.
Understanding Sleep
Sleep is not a passive state. During sleep, the brain and body remain highly active, performing essential functions that restore energy and maintain health. Sleep occurs in cycles, each including two main types: non-REM (rapid eye movement) and REM sleep.
Non-REM sleep has four stages. The first is the transition from wakefulness to sleep. The second is light sleep, where heart rate slows and body temperature drops. The third and fourth stages are deep sleep, which is especially restorative for the body. Non-REM sleep is crucial for memory, learning, and physical restoration.
REM sleep is when the brain is most active, similar to wakefulness. This is the stage when dreaming occurs. During REM sleep, your eyes move rapidly, breathing increases, and the body experiences temporary paralysis. A full sleep cycle repeats four to five times each night, with more deep sleep in the early cycles and more REM sleep later in the night.
Your sleep is controlled by two key processes: circadian rhythms and sleep drive.
Circadian rhythms are internal clocks influenced by light and darkness. They regulate melatonin, a hormone that helps you feel sleepy at night and awake during the day. Sleep drive builds up as you stay awake, creating the need for rest. Both are essential for maintaining a healthy sleep pattern.
How Much Should You Sleep Everyday?
Sleep affects almost every part of the body. It helps the brain process information, strengthen memory, and remove waste products. Poor sleep can make you feel foggy, reduce focus, and slow down learning.
Physically, lack of sleep weakens the immune system, increases the risk of heart disease, raises blood pressure, affects metabolism, and contributes to weight gain. Even one night of missed sleep can create a prediabetic state. Adequate sleep also reduces stress, improves mood, and lowers the risk of accidents.
The recommended sleep duration varies by age:
- Newborns (0-3 months): 14-17 hours
- Infants (4-12 months): 12-16 hours
- Toddlers (1-2 years): 11-14 hours
- Preschool (3-5 years): 10-13 hours
- School-age children (6-12 years): 9-12 hours
- Teenagers (13-17 years): 8-10 hours
- Adults (18-60 years): 7+ hours
- Older adults (61+ years): 7-9 hours
15 Evidence-Based Tips For Better Sleep
Improving your sleep quality often requires changes to lifestyle, diet, and environment. Here are 15 tips backed by research, as per Healthline:
- Get Bright Light During The Day: Exposure to natural sunlight or bright light during the day helps regulate your circadian rhythm. Morning light can help you fall asleep faster at night and improve overall sleep quality.
- Limit Blue Light At Night: Blue light from smartphones, computers, and TVs can suppress melatonin, making it harder to sleep. Avoid screens 2 hours before bed or use blue-light blocking glasses.
- Avoid Late-Day Caffeine: Caffeine can reduce total sleep time and affect REM sleep. Stop consuming caffeinated drinks at least 8 hours before bedtime.
- Be Careful With Naps: Short power naps can refresh you, but long or irregular naps during the day may interfere with nighttime sleep.
- Stick To A Sleep Schedule: Go to bed and wake up at the same time every day. Consistency strengthens your internal clock and improves sleep quality.
- Consider Melatonin Supplements: Melatonin can help regulate sleep, especially for people with delayed sleep patterns. Start with a low dose 1-2 hours before bed and consult a healthcare professional before use.
- Other Helpful Supplements: Magnesium, zinc, omega-3, nitrate, and resveratrol may aid relaxation and sleep. Test one supplement at a time to observe effects.
- Limit Alcohol: While alcohol may initially make you sleepy, it disrupts sleep cycles and reduces melatonin production. Avoid drinking close to bedtime.
- Choose A Comfortable Bed: A supportive mattress and pillows improve sleep quality and reduce discomfort. Medium-firm mattresses are often recommended.
- Optimise Your Sleep Environment: Keep your bedroom quiet, dark, well-ventilated, and at a comfortable temperature, around 65°F (18°C). Reduce noise and remove electronic distractions.
- Avoid Late Meals: Eating late or heavy meals can negatively affect sleep. Aim for dinner a few hours before bedtime and limit late-night snacks.
- Limit Fluids Before Bed: Reduce drinking water 1-2 hours before sleeping to prevent frequent nighttime urination.
- Relax And Clear Your Mind: Practices like meditation, deep breathing, reading, or taking a warm bath can calm your mind and prepare your body for sleep.
- Rule Out Sleep Disorders: Conditions like sleep apnea, insomnia, restless legs syndrome, and narcolepsy can interfere with sleep. Consult a doctor if you suspect a sleep disorder.
- Exercise Regularly But Not Before Bed: Regular exercise promotes sleep, but avoid intense activity close to bedtime as it can increase alertness and delay sleep.